CRAVE: Dining for the Diabetic

Just about the nicest Father's Day gift anyone can give Dad is the gift of good health. As a society in general we continue to consume excess amounts of fat, sugar, salt and calories. You can make the whole family healthier by focusing on balanced living and optimum health.

Set goals and make heart healthy changes, such as reducing stress, eating healthy, being physically active, and aiming for a healthy weight. A healthy weight can help lower your risk for developing chronic diseases and conditions, such as heart disease, high blood pressure, sleep apnea, and certain cancers. It also can help you feel good about yourself and give you more energy to enjoy life.

A big part of making changes in the way we eat is to know what we are eating. This can be achieved by reading the labels on foods that we purchase. Nutrient amounts include fat, saturated fat, trans fat, sodium, fiber, vitamins A and C, calcium, and iron. Also included are total carbohydrates, sugars and protein. It's important to remember that all this information applies to one serving. If a serving is one cup and you eat two cups, you consume twice the calories and other nutrients given on the label.

The ingredient list on packaged food gives an overview of the food's "recipe." Ingredients are listed in descending order by weight. For example, if a cookie lists sugar as the first ingredient, it means that this cookie contains more sugar than any other ingredient.

Nutrient content claims – such as "low-fat," "high fiber" or "saturated fat free" – appear on the front or side panel of some food labels. Most people who try to lose weight focus on one thing: weight loss. However, if you set goals, eat healthy foods, are physically active, and get plenty of sleep, then you may be more successful at losing weight. Try these wonderful recipes to help you with your goals!

Sugar Free Cappuccino Ice Cream

1 tsp. plain gelatin

1 ½ cups low fat milk

2 tbsp. instant espresso coffee powder

3 ½ tsp. NutraSweet sweetener

2 tbs. nonfat dry milk

1. ½ cups buttermilk

1 tsp. vanilla extract

1/4 tsp cinnamon

dash salt

Soften gelatin in 1/2 cup milk. Heat in a small saucepan and add coffee. Cook over low heat until gelatin and coffee dissolve. Remove from heat, stir in NutraSweet, and place saucepan in another bowl of cold or ice water to cool to room temperature. Pour mixture into a blender or food processor, add rest of milk and remaining ingredients and blend until smooth. Cover and chill in the refrigerator until ready to freeze. Blend for a few seconds before pouring into the ice cream maker. Freeze according to the manufacturer's instructions.

Pulled Pork Hotpot

1 lb. pork tenderloin, cut in ½ inch cubes

1 T. Mexican chili seasoning or packaged taco seasoning

1 cup green salsa

1/3 cup apricot preserves

1 T. vegetable oil

Season the pork with the seasoning mix and brown in a skillet over medium heat. Stir in the salsa and the preserves. Bring this mixture to a boil. Lower heat and cook gently for about 10 – 15 minutes. Serve over hot rice. Serves 4.

Crispy Oven Fried Chicken

6 boneless, skinless chicken breast halves

2/3 cup dry bread crumbs

¼ cup grated Parmesan Cheese

½ tsp. oregano

½ tsp. cumin

½ tsp. garlic salt

¼ cup fat free Italian Dressing

Combine breadcrumbs, cheese and spices in a bowl. Dip the chicken pieces in salad dressing and then in the seasoned bread crumbs. Place in a 9 x 13 casserole sprayed with vegetable non stick spray. Bake at 350 degrees for about an hour. Serves 6.